My 16 Week Challenge (Sep 1 - Jan 1)

[Cejvanovic]

So I decided to set myself a goal that I believe I can reach. It will not be easy, but nothing worth getting is ever easy!
Here are the details of my challenge and my stats:

Started original weight loss on July 10th 2013 at 350 Lbs. Currently 318 Lbs. (Loss of 32Lbs in 6 weeks with no cardio)

Stats:
Weight: 318Lbs
Height: 5'11
Age: 26
BF% 33.8% Based on handheld BF machine. This is what I will use as a way to measure during this challenge.
Fat (107 Lbs)
LBM (211 Lbs)
I will update these numbers on 09/01 when I start.

Goal:
Weight Loss: 60Lb loss in 16 weeks. Average of 3.75Lbs per week.
Body Fat: Lose 8% - 10%.

I will alternate between compounds and lighter weight higher reps during the challenge. So far all I have been doing is compounds. I will be lifting 5-6 days per week. I will incorporate at least 30 minutes of HIIT each day.

My diet is already clean but I have cheated myself a very few times with alcohol etc. No real unhealthy food, some sushi etc. During this challenge I will not cheat at all. I think that is what will be required if I plan on reaching my goal. I know some people say cheat meals are good because they shock your body so you don't get stuck but I think I would rather go the route of doing 2 a days instead to break trough it.

I may post a few before photos. I will post my weight and BF% every Sunday below.

Any advice, motivation etc is appreciated. I realize 3.75 lbs a week is not the healthiest way to lose but its a challenge. If I dont reach my goal at least it will be something to further my weight loss.

09/01/2013 :

09/08/2013 :

09/15/2013 :

09/22/2013 :

09/29/2013 :

[Cejvanovic]

Anyone? lol

[marcos920]

work out your macros, TDEE, and deficit and use a food scale.

you are probably 40-50% bf like most 300 lb people, my weighing scale says I'm 9.7% bf when I'm in the mid 20s.

[Cejvanovic]

work out your macros, TDEE, and deficit and use a food scale.

you are probably 40-50% bf like most 300 lb people, my weighing scale says I'm 9.7% bf when I'm in the mid 20s.

I already have all of that done.
As for bf%, I doubt I'm that high, but you never know.

[marcos920]

I already have all of that done.
As for bf%, I doubt I'm that high, but you never know.

You are, think about it, how can you have 200lb+ of lean weight? Even ripped bodybuilders your height don't have that. And even if you do, it's mostly water not muscle.

Ok, just keep your 1000+ deficit in check till you hit 200 then reevaluate. All you have to do is keep lifting and re-adjusting your macros as you slim down.

[abridgel]

Personally I work in all my favourite foods into my cut so I don't need cheat days - this morning I had a McCain Ultra thin pizza (goat cheese and roasted vegetables).

It's around 60 carbs, 24g Fat, 24g protein but I cut up 125g of chicken and add it to the top which bumps up to the protein in this meal to around 70g I believe.

Around 800 total cals.

You don't need to eat super "clean"

[Cejvanovic]

You are, think about it, how can you have 200lb+ of lean weight? Even ripped bodybuilders your height don't have that. And even if you do, it's mostly water not muscle.

Ok, just keep your 1000+ deficit in check till you hit 200 then reevaluate. All you have to do is keep lifting and re-adjusting your macros as you slim down.

I used to power lift about 3-4 years ago for about 2 years. Its possible =)

[Rosco1001]

I've got a similar timeline on goals (aiming to drop 40lbs by Dec. 31), so I'll try and keep an eye on your thread to see how we're doing!

Cheers

[Voxmusculus]

You're probably closer to 40-50% bf, but as others have said, it comes down to calories in vs. calories out.

You can still consume those things that you're giving up (e.g. alcohol) and lose weight. Depriving yourself of all those things just make it easier for you to fall off the wagon, no matter what you may think now. It is much easier to factor them into your diet and eat everything in moderation.

It's much more sustainable in the long term.

[bbsapphireee]

I used to power lift about 3-4 years ago for about 2 years. Its possible =)

People who are 200+ pounds of lbm usually are on gear or have been training for NUMEROUS years.

2 years of power lifting, then 3-4 years of getting fat. I highly doubt you're even CLOSE to 200 lbm... sorry.

[fawad213]

Good Luck, nothing comes easy, you gotta work hard at it. Use others negative energy to fuel your fire to prove them wrong. "Be Stronger than your Excuses" - Jim Stoppani.

[Cejvanovic]

People who are 200+ pounds of lbm usually are on gear or have been training for NUMEROUS years.

2 years of power lifting, then 3-4 years of getting fat. I highly doubt you're even CLOSE to 200 lbm... sorry.

BodPod this week it is then! lol. Now I am curious.

[marcos920]

BodPod this week it is then! lol. Now I am curious.

those tests are inaccurate, no point really, unless you're ready to be labeled 50% bf and lose $75.